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Training Log Archive: abiperk

In the 7 days ending Jun 26, 2016:

activity	#	time	miles		km		+ft
Trail Run	1	2:17:27	10.74	(12:48)	17.28	(7:57)	871
Kayak Erg	3	2:05:00	12.71	(6.1/h)	20.46	(9.8/h)
Road Run	2	1:46:45	9.96	(10:43)	16.03	(6:40)	2500
Bike - Roads	2	1:43:43	24.98	(14.5/h)	40.2	(23.3/h)	1527
Trekking	1	1:32:00	5.5	(16:44)	8.85	(10:24)	253
Bike - Trails	1	1:08:38	11.96	(10.5/h)	19.25	(16.8/h)	1077
Total	9	10:33:33	75.85	(8:21)	122.07	(5:11)	6228

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Sunday Jun 26, 2016 #

8 AM

Trekking 1:32:00 [2] 5.5 mi (16:44 / mi) +253ft 16:02 / mi
shoes: Salomon XA Pro - Purple

To Chestnut Hill and back with Val, Z in stroller.

10 PM

Road Run (Treadmill) 56:15 [3] 6.0 mi (9:23 / mi)
shoes: Brooks Ravenna

Long weekend, late night, tired legs.

Saturday Jun 25, 2016 #

Event: The Jolly Roger

Note

Running around all day at the Jolly Roger. Small but strong field of racers, beautiful weather for a paddle, and a photo finish.

Friday Jun 24, 2016 #

1 PM

Bike - Trails hills (Wissahickon) 1:08:38 [3] 11.96 mi (10.5 mph) +1077ft
shoes: Salsa 29er

Hill circuit.

Thursday Jun 23, 2016 #

10 PM

Kayak Erg 40:00 [3] 6.32 km (9.5 kph)

Wednesday Jun 22, 2016 #

10 AM

Bike - Roads 43:20 [3] 10.64 mi (14.7 mph) +327ft
shoes: Salsa 29er

Downtown with B to play tourist for the day: mini-golf at Franklin Square, farmers market at Dilworth Plaza, lunch at Reading Terminal, movie at the Ritz.

3 PM

Bike - Roads 1:00:23 [3] 14.34 mi (14.2 mph) +1200ft
shoes: Salsa 29er

Home from downtown with B. Swirling, gusting winds along the river - had to keep focused in order to stay on the bikes.

Tuesday Jun 21, 2016 #

10 AM

Trail Run (Wissahickon) 2:17:27 [3] 10.74 mi (12:48 / mi) +871ft 11:53 / mi
shoes: Salomon XA Pro - Purple

Wiss trails with Val, small pack with about a liter of water. The self-proclaimed non-runner has found herself signed up for a marathon in the fall, so she's a little bit more open to faster cadence these days. This was a combo run/trek.

2 PM

Kayak Erg 40:00 [3] 6.42 km (9.6 kph)

Monday Jun 20, 2016 #

1 PM

Road Run hills (Treadmill ) 50:30 [4] 3.96 mi (12:45 / mi) +2500ft 7:59 / mi
shoes: Brooks Ravenna

Intervals:

5:00 @ 5.0
2:00 @ 3.5

12% incline

Kayak Erg 45:00 [3] 7.72 km (10.3 kph)

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